Lemony Quinoa Artichoke Salad
Time
30 min
Serves
6
Published July 22 2024 by Dr. Stephanie Gray, DC
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Quinoa, chickpeas, tomato, artichokes and parsley pair nicely with a lemon vinaigrette to make this lovely, healthy, plant-based summer salad.
There’s nothing better than a big, fresh and healthy salad in the summer.
Afraid of artichokes? You shouldn’t be. Try them! They’re good for you. They’re nutrient dense, full of fibre and if you dice them up small enough, they will blend in nicely with the other ingredients. Still not convinced? That’s ok. Substitute half a diced cucumber for the artichoke.
This recipe is easy to make and has most of the ingredients you already have (except maybe the canned artichokes 😉 ) This salad pairs perfectly with chicken, salmon burgers, sausage or even grilled portobello mushrooms.
This quinoa salad will quickly become a new favourite!
Try my other healthy salad recipes:
Cucumber Salad with Pistachios Feta & Dill
Shredded Brussel Sprouts with Bacon & Egg
Creamy Lemon Tahini Maple Salad Dressing
How to Buy Artichoke Hearts
Opt for canned artichoke hearts packed in WATER rather than oil. Jarred artichokes are often marinated in soybean oil. If you buy jarred artichokes, make sure they are marinated in olive oil.
How to easily add artichokes into your diet?
There are plenty of simple ways to incorporate artichoke hearts into your diet.
- Add them to salads.
- Make a healthy artichoke dip
- Saute them in olive oil and garlic. Then add them to gluten -free pastas.
- My favourite way is to use artichoke hearts as a pizza topping.
- Add them to omelettes.
Why you should add artichoke hearts into your diet?
- Rich in Antioxidants: Artichokes have high levels of antioxidants which can help protect your cells from damage caused by free radicals.
- High in Fibre: They are a great source of dietary fibre, which is important for digestive health and can help you feel full, aiding in weight management.
- Supports Liver Health: Artichokes contain compounds like cynarin and silymarin, which can promote liver health and function.
- Good for Heart Health: They help lower back cholesterol (LDL) and increase good cholesterol (HDL) contributing to cardiovascular health.
- Packed with Nutrients: Artichokes are a good source of vitamin C, K, folate, magnesium and potassium.
How to Store this Lemony Quinoa Artichoke Salad
Store leftover salad in glass container. Must be refrigerated. Use within 5 days. Use tongs to mix salad up to refresh after it’s been sitting.
Lemony Quinoa Artichoke Salad
Equipment
-
1 large salad bowl
Ingredients
- 1/2 cup dry quinoa yields about 1.5-2 cups cooked quinoa
- 398 mL can of artichoke hearts in water (14 oz can or about 1.5 cups) roughly chopped; see substitutions
- 1 medium tomato diced
- 540 mL can of chickpeas (19 oz can or about 2.25 cups) drained; see bean free option
- 1/2 cup parsley roughly chopped
Lemon Vinaigrette Ingredients
- 1/4 cup extra virgin olive oil
- 1/4 cup apple cider vinegar
- 1/2 lemon juiced or 2 tbsp bottled
- 1/4 tsp sea salt
- 1/4 tsp black pepper
- 1 clove garlic minced
Instructions
-
Cook the quinoa according to package directions. Set aside to cool.
-
In a large bowl, add cooled quinoa, artichoke hearts, tomato, chickpeas, parsley.
To Make the Lemon Vinaigrette
-
Add olive oil, vinegar, lemon, salt and pepper to mason jar. Secure with lid and shake to emulsify.
-
Pour dressing over salad and mix ingredients together.
Notes
Substitute half an English cucumber for artichoke hearts.
Substitute 1-2 diced chicken breasts for chickpeas.
Nutrition
I’m a doctor of chiropractic, with a special interest in nutrition. I am passionate about healthy eating and using food to heal thyself. Food should be made in a kitchen not a factory. I believe in eating whole foods, keeping processed foods to a minimum. It is my goal to show you that eating healthy and cooking at home can be simple and very rewarding! All of my recipes are gluten-free. Some are ketogenic or paleo friendly.
Tried this recipe? Mention @drstephanieskitchen or #drstephanieskitchen on social media